workout routine

Above all else, consistency is the key to achieving results. Being consistent with your nutrition, your workout routine, and daily check-ins with your mental and emotional health is the only way you will see serious positive results, in your body and your life. Most people think you need a million and one gadgets, programs and/or trainers to make this a reality, but to be honest…you can do all of this with just one little helper.

GuavaPass is your one-stop-shop for workout options, exercise scheduling, healthy eating, lifestyle balance tips, and everything in between that combine to build the easiest and most accountable fitness routine you could get.

Here are the 7 most important components of any routine, and how GuavaPass gives you just that.

1. Incorporating strength, cardio and flexibility into your training

While we all have our preferences when it comes to our favourite way to sweat, the best fitness routine is one that is balanced. Weight training will get you that muscle tone, but cardio is what will bring out the definition you bust your ass to achieve. However, the amount of cardio and weight training you do will depend on your current fitness goal—be it to lose fat or to gain muscle. With the range of classes available, you’ll be able to tailor your workout plan to achieve the results you desire.

2. Making time in the day, every day

With studios all over the city, there’s almost certainly bound to be a studio near both your workplace and home. There really are no valid excuses to miss out on a good sweat sesh—you can pop into a studio close to your office before or after, or even during your lunch break! Working out on a tight schedule has never been so easy.

3. Choosing nutritious and wholesome foods to fuel your mind and body

Part and parcel of achieving a strong and healthy body also hinges on what you eat, what you wear, and how you treat yourself. A common complaint is that living healthy can be so expensive, so we’re here to help—GuavaPerks gives members a variety of discounts and deals for healthy brands. This encompasses dining, beauty, apparel, fitness classes, and even getaways! With a myriad of options to choose from, you’ll be well on your way to being the epitome of health

4. Don’t allow travel to hinder your routine

With laziness often superseding our motivation to exercise, we tend to jump at vacations and business trips as opportunities to slack on our routines. We excuse this behaviour by proclaiming that “there was no gym” or that “drop-in rates were too expensive”. With GuavaPass having a multi-city function and with it being active in 11 different cities across Asia and the Middle East (and counting!), you’ll have to throw those excuses out the window.

5. Plan, plan, plan!

Having a routine means having a plan—good thing GuavaPass allows you to book your classes up to 10 days in advance! This way, you can schedule your commitments around your workouts, not vice versa.

We get it, some days it’s a massive chore to attend a workout. Cue GuavaPass: the gym buddy that holds you accountable. With a late cancellation fee of $15 (if you cancel within the late cancellation window, usually 5 to 6 hours before the class) and a no-show fee of $20 or one class credit (if you’re on a class package), miss a class and you’ll have to literally pay for it. If this isn’t motivation to drag your sleepy self to that spin class you booked at 7am, then I don’t know what is.

7. Stay educated on fitness and wellness, optimising your routine as you develop

As a GuavaPass member, you don’t have to go looking for fitness, health and wellness tips—they go straight to your inbox with our bi-weekly newsletter! Stay updated with articles on healthy recipes, local healthy food stops, new workouts in your city, and research from leading industry experts on physical, emotional and mental health.

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A beginner’s guide to creating your workout routine was last modified: March 19th, 2018 by Jing En Lim

The Dubai Fitness Challenge kicked off last weekend, setting out the simple goal of doing 30 minutes of daily activity for 30 days. You may be using it to make some serious gains, trim a little time off your PB, or simply to kick-start a more active lifestyle. For whatever reason you’re embarking on this journey, we hope our top tips will help you through it!

30 Tips for 30 Minutes for 30 Days for the Dubai Fitness Challenge

Dubai Fitness Challenge Tips

1. Warm up

I’m not talking about sitting by the fire here.Most classes I’ve been to in Dubai don’t have a sufficient warm up.So if you’re like me, and made of wood, arrive 10 mins early and get a proper warm up in. This could be 5 min jog/cycle/row, followed by 5 mins of dynamic stretching (relevant to your training).

2. Drink water

Don’t drown yourself or make yourself sick by downing liters of just before your class. However, make sure you keep yourself hydrated (especially if you’re training outside).Always make sure you take a bottle of water with you, as not every class will sell water.

3. Eat at least 1 hour before exercising

For me, this is actually more like 2 hours (anything less results in intense heartburn and some occasional mouth sick). It is important to get some carbs and protein in your system before you exercise.Fasted workouts are ok if you know what you’re doing, but no-one wants to be the pale guy being dragged out of a class after fainting.

4. Streeeeetch

This is important when warming up, but even more important post-exercise.If you’re new to exercise or getting old (like me), this is even more important.Many classes don’t have any cooldown. Therefore, ensure you finish every session with a light walk/jog and some static stretches of the muscles you’ve used.

5. Mix it up

Making sure you’ve got a good soundtrack mixed up and ready is essential to my best workouts, but I’m talking about mixing up your exercise routine. Whether you’re new to exercise and not sure what you like, or experienced and a bit bored with the same old routine – this month will give you a great opportunity to try some new stuff.Maybe your inner Zumba dancer is dying to get out…

Dubai Fitness Challenge Tips

6. Avoid midday heat if you’re not used to it

I’m English, pale, and sweat a lot.Therefore outdoor training during the day is still a no-no for me.Be conscious of where you are training (outside vs inside) and what time of the day it is.We live in the desert people, it gets hot.

7. Wear the right shoes

As someone who tries (and fails) to look cool, I’m a fan of overpriced branded trainers.Whilst they might drive an additional 7 likes on your Instagram post, they might also cause you physical damage.Make sure you wear proper and relevant footwear when exercising, especially if you’re running.Do some research and visit a specialist store if you’re not sure.

8. Wear comfortable training gear

Nothing puts an end to a session quicker than unwieldily chaffing.Believe it or not, tight training gear from the major sports brands is designed to be worn whilst training.Crazy right?You don’t have to pay a fortune either.Visit Sun and Sand Sport’s outlet in Al Quoz, or the Outlet Village and pick up some cheap training gear.Some of it actually looks good as well (+11 Instagram likes).

9. Do it with a mate

Not what you’re thinking, you rascals.Arrange to train with a mate. Not only does it make the session more fun, but also gives you a kick up the arse to actually go, as you don’t want to let your mate down. Additionally, this means you’ve got someone to take that “totally caught off guard” Instagram pic.

10. Invite your friends and family

Another option is making it a larger event.Why not invite friends and family down to the beach for a game of footy?Make it an event, why the hell not?

Dubai Fitness Challenge Tips

11. Document it on Instagram, so everyone thinks you’re super cool

With my super engaged 332 followers, I consider myself one of Dubai’s hottest influencers, so why not follow in my footsteps.Whilst the benefits of looking super cool are obvious, adding pics to your social media is actually a great way of spreading the positive message around keeping active. Perhaps, it might even encourage someone to start exercising.

12. Try not to be hungover

I fail at this most weeks, but trust me, avoid it.Whilst it’s funny for everyone around you to point and laugh, it usually ends in tears. However, if you do find yourself hungover, water, water, water.

13. Be punctual if you’re attending a class

Nothing more annoying for a teacher than having to run through the instructions 3 times.Aim to get there 15 minutes early to get your warm up in.

14. Get your protein in

Whatever exercise you’re doing, it’s essential you get protein in your system.I’m not saying guzzle 14 protein shakes before and after your training, but just be conscious that your body needs protein to recover.A protein filled meal after training will suffice.

15. Push yourself

If you’re going to do it, do it properly.Whilst it might be hellish at the time, there’s nothing more rewarding than the feeling after you’ve properly pushed yourself.Set goals, and then smash them.

Dubai Fitness Challenge Tips

16. Eat healthy

It’s not rocket science, but if you train everyday and then eat junk food, you’re not going to get anywhere.Regardless of what your goals are, take this month as a chance to properly focus on your diet, and get into good habits.

17. Get enough sleep

The 3rd pillar of making progress is sleep.This is when your body recovers and evolves.Regular exercise also improves sleep, so if you struggle to sleep, get out there and do your 30 minutes.Make sure you get a minimum of 6 hours a night.

18. Train the mind

Whilst this month is about getting the body active, why not use it as an opportunity to train the brain?Start reading that book that’s been sat by your bed for months, or start writing that blog you’ve been chatting about.Healthy body, healthy mind.

19. Be friendly

The best thing about fitness is the community, so don’t be afraid to say hello to the sweaty monster beside you.I’ve met a lot of people through exercise, and if you’re single…well, I’ll say no more 😉

20. Provide feedback

The only way these classes improve is if you give feedback. Nonetheless, be positive.If the class is rubbish, tell them how it could be improved.If it’s awesome, tell them!

Dubai Fitness Challenge Tips

21. Commit

It’s only 30 days.I’ve had relationships that have lasted less time. Besides,30 mins exercise could just be a walk, so even if you’re not feeling it, get out there and get it done.Trust me, you’ll feel awesome once it’s done.

22. Cut down on the drinking

I’m using the next 30 days to cut down on my drinking.I should really use it to quit for 30 days, but I’m not naïve enough to know that won’t happen.If you know you’re training in the morning, just keep it in the back of your mind when you’re out at 2am.The fear of a hungover exercise class is good motivation for reigning it in.

23. Stop smoking

A few classes should get the alarm bells ringing if you’re a smoker. Hence, why not use this month to see if you can cut down, or even quit?

24. Measure your progress

The best motivation is knowing you’ve made progress.Whether your goal is to lose weight, lift more or run faster, make sure you keep track of where you began and where you’ve got to.But don’t rest on your laurels, keep setting new goals.

25. Be positive, especially about yourself

Don’t be hard on yourself if things don’t go exactly according to plan.Focus on the plan moving forward, but don’t give yourself a hard time.I can occasionally be a negative Ned, but it’s amazing what a little bit of exercise can do to the spirit.Love those endorphins.

Dubai Fitness Challenge Tips

26. Wash your training gear

Sounds obvious, but no-one likes that smelly person in the class.

27. Don’t be a showoff

As a child who was sometimes sent to their room by their mum for “showing off”, I am occasionally guilty of this.No one likes that guy, so don’t be that guy.